MAF14
September 25, 2009, 3:24pm
1
4 Day Split with Cardio on off Days.
WEEK 1
Day 2 Endurance (13-15 Reps)
Day 3 Strength (10-12 Reps)
Day 4 Power (8-10 Reps)
Height:5’10"
MAF14
September 22, 2009, 11:01pm
2
DAY 1
Incline BB Bench
Alt DB Curls
Standing Calf Raise
Wrist Curls
I’m not used to this type of split and its a lot less total volume than I’m used to doing but I liked it.
MAF14
October 2, 2009, 3:28pm
3
DAY 2
Tri-Rope Pulldowns
Leg Press
Decline Sit-Up
Leg Curls
Wasn’t sure about the first set weights - obviously something I should have taken care of before hand - but for the past 6 months or so I haven’t been going above 6 reps.
MAF14
September 25, 2009, 2:54pm
4
DAY 3
BB Bench
Deadlift (No idea how i’m going to do 4 or 5 sets of these)
DB Shrugs
BB Shoulder Press
Seated Calf Raise
CG BP
Preacher Curls
MAF14
October 2, 2009, 3:17pm
5
DAY 4
Incline DB Bench
Low Rows (Machine)
Wide-Grip Up-Right Row
Standing Calf Raises
Dips
Pin Wheel Curls
MAF14
October 2, 2009, 3:22pm
7
DAY 1
Incline BB Bench
Alt DB Curls
Standing Calf Raise
Wrist Curls
MAF14
October 2, 2009, 3:29pm
8
DAY 2
Tri-Rope Pulldowns
Leg Press
Decline Sit-Up
Leg Curls
MAF14
October 2, 2009, 3:35pm
9
DAY 3
BB Bench(F***ed this one up. Thought I was going for 8-10 reps).
Deadlift (Absolutely brutal)
Shrugs (One set to failure immediately following last set of Deads).
BB Shoulder Press (Went too light)
Seated Calf Press
CG-BP
Preacher Curls
MAF14
October 3, 2009, 6:33pm
10
DAY 4
Incline DB Bench
Low Rows (Machine)
Wide-Grip Up-Right Rows
Standing Calf Raises
Dips
Pin Wheel Curls
MAF14
October 3, 2009, 6:33pm
11
it may be coincidence but i think i’m gettting “ramp sickness”…
MAF14
October 12, 2009, 7:43pm
13
DAY 1
Incline BB Bench
Alt DB Curls
Standing Calf Raise
Wrist Curls
MAF14
October 12, 2009, 7:53pm
14
DAY 2
Rope Ext’s w/Pre-Exhaust
Leg Press
Decline Sit-Up
Leg Curls
MAF14
October 12, 2009, 8:00pm
15
DAY 3
BB Bench
Deadlift
Shrugs to Failure (Immediatley following last set of deads)
BB Shoulder Press
Seated Calf Press
CG-BP
Preacher Curls
MAF14
October 12, 2009, 8:04pm
16
DAY 4
Incline DB Bench
Low-Rows (Machine)
Wide-Grip Up-Right Rows
Standing Calf Raise
Dips
Pin Wheel Curls
MAF14
October 12, 2009, 8:08pm
18
DAY 1
Incline BB Bench
Alt DB Curls
Standing Calve Raise
Wrist Curls